2021 was a rough year for everyone, but that shouldn't discourage you from working towards a healthier and happier life. Here are 6 easy tips to reveal your best self in the new year.
Let's face it. 2021 was a challenging year. The global pandemic forced many of us to find new ways of living. From Zoom meetings to at-home workouts and even virtual holiday gatherings, it's safe to say that we've all had to adapt and embrace the "new normal".
As the year comes to a close, we want to remind you that even though 2021 was filled with challenges and unusual amounts of stress, it's never too late to prioritize your wellness journey. It's more important now than ever to make time for your physical and mental health... And what better way to do this than to set some New Year's resolutions!
These simple wellness tips will help you dive into 2022 feeling your best (and they won't leave you feeling totally drained either!)
Let's dive right into it.
6 Easy Tips to Improve Your Well-Being in 2022
1. Get good quality sleep.
Think back to the last time you had a restless sleep... You probably felt groggy, lethargic, and irritable the following day, causing you to become grumpy and short-tempered.
Obviously, getting quality sleep is paramount for a happier outlook and is also quite beneficial for overall health.
While your brain may benefit tremendously from superior sleep, your heart, weight and immune system also thrive when you are well-rested. This is because sleep regulates the hormones that control your appetite, your ability to fight off colds, and the inflammation in your heart.
Clearly, getting a good night’s rest is a terrific way to become healthier and achieve the happiness you may be searching for.
2. Exercise daily.
Exercise is the perfect prescription for when you’re feeling a bit moody or depressed. That's because it causes your body to release chemicals, called endorphins, which interact with receptors in your brain that reduce the perception of pain. Further, endorphins also trigger a “euphoric” feeling that is also known by many as a “runner’s high”.
Exercise is also beneficial for many other reasons, aside from elevated mood. For example, it has the ability to strengthen your heart, increase energy levels, reduce blood pressure, build bones, reduce body fat, and improve sleep.
The best part is that you do not have to run a 10k or marathon to reap the benefits. A simple 15-minute workout will do the trick.
If your gym is closed or you are unable to access it, not to worry. Here are the 6 best ways to exercise without a gym.
3. Take omega-3 fatty acids.
Omega-3 fatty acids are absolutely essential to become healthier. Without them, our bodies will not function properly. So, erase the notion that all fat is bad for you because that isn't true.
Studies have documented that people who consume a diet containing copious amounts of DHA and EPA (fatty acids) have severely reduced risks of Alzheimer’s disease, dementia, ADHD, arthritis, and heart disease. And although our bodies do not make omega-3 fatty acids, there are plenty of delicious foods that contain them.
Here are a few examples:
- Wild salmon
- Free-range red meat
- Flax seeds and flaxseed oil
- And hemp seeds and hempseed oil
The recommended daily allotment to reap the benefits of this fantastic fat is 1 gram (1,000 milligrams) of both DHA and EPA (combined), through food or supplementation.
Of course, it’s always smart to speak with your doctor prior to starting any new supplement.
4. Connect (virtually) with loved ones.
Planning virtual gatherings with friends is a dependable way to increase your health and happiness, while still remaining safe.
Your friends may be able to distract you from any issues that may be causing negative feelings. Additionally, friends may also be able to offer you advice to help you get out of the doldrums.
Staying social and having a strong support system are excellent ways to stay happy and inspired.
Not sure how to connect with others during the pandemic? Try hosting a virtual games night, watch a movie with your friend while on FaceTime, or simply pick up the phone and have a meaningful conversation.
5. Supplement with vitamin D.
If you tend to get depressed in the winter, this may be due to vitamin D deficiency. Vitamin D is synthesized in our bodies through the sun’s rays. Likewise, in the winter, there is far less sun than in the spring and summer months.
Studies have documented that when vitamin D deficient people got their recommended dosage, their symptoms of depression improved. Vitamin D deficiency has also been linked to a whole host of other conditions as well, from heart disease and diabetes to cancer.
While it has been widely debated as to how much sun exposure it too much, supplementing with vitamin D3 (about 1,000 IUs a day) can be very beneficial.
Additionally, you can up your vitamin D intake by eating foods rich in this vitamin.
Here are a few examples:
- Beef liver
- Egg yolks
6. Relax and meditate often.
While being social is extremely important, taking time for yourself is equally as imperative. When you focus on your mental health, you get the opportunity to focus on what’s truly important in life.
One great way to do this is by practicing meditation. However, in order to benefit from meditation, it’s optimal that you turn off all social media and shut down electronics.
Getting in touch with yourself may help you decipher why you may be feeling “down” and may help you focus on a remedy to the solution. Simply slowing down can make you happier by reducing your everyday stress levels.
True wellness may seem hard to achieve, especially with everything going on in the world.
But, by implementing these 6 healthy habits, becoming healthier and happier will feel like a stroll in the park.
Finally, we want to wish you a happy New Year and all the best for 2022.
P.S. Leave a comment below telling us which tip you are going to try first!